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If you still smoke, stop My Ex Is Biggest Fan Karma'S A Bitch I Heard T-Shirt . Smoking is one of the fastest ageing accelerators around and it won’t help you stay fit if you’re coughing after just a few minutes of exercise. A couple of pints at the pub are fine, and a glass of wine with dinner won’t hurt, but it’s a good idea to stick to the unit guidelines for alcohol consumption of no more than 14 units a week. Alcohol is laden with sugar and won’t help you on your fitness journey. As you age, your sleep patterns change and it’s vital that you get enough rest. Sleep affects all the tissues in your body, including growth and stress hormones, your immune system, appetite, breathing, blood pressure and cardiovascular health. These are essential for staying fit and healthy.